Sean's going for strength.

Seanp156 · 05-01-2006, 11:01 AM

It helps if you have an mp3 player, I don't know what I'd do without it in the cardio room when they have soap operas on the TV's ... Heh, thank ya sir... I don't really want to go below 175. Anyway, off to the gym.

Seanp156 · 05-01-2006, 01:02 PM

Not a bad workout, especially for being half sick/frustrated with my job (though maybe that frustration helps a little

)

Anyway...

BB Back Squats
45lbs x 6
135lbs x 6
165lbs x 4
185lbs x 2
205lbs x 2
225lbs x 2 - Ok, here's the deal... For some reason up to 205lbs felt very heavy, but once I got to 225lbs, I cranked up my MP3 player, and really focused thinking "This is easy, I've done it before, just keep my core and back tight... Doing this for 225 and 255 made them feel easier than my warmup sets

255lbs x 5 PB - New 5RM This used to be my 3RM back in the winter when I was 12-13lbs heavier

Glute/Ham Raise
25lbs x 8 reps PB
10lbs x 10 reps
10lbs x 10 reps

Leg Press
180lbs x 6 reps
270lbs x 4 reps (warmups to here)
360lbs x 10 reps
360lbs x 8 reps

Rack Deadlifts
135lbs x 8 reps
185lbs x 6 reps
225lbs x 4 reps
255lbs x 3 reps (warmups to here)
285lbs x 6 reps PB
275lbs x 6 reps

Leg Raises
BW x 3 sets x 10 reps

stretch

b_reed23 · 05-01-2006, 02:13 PM

Nice work on those squats!!

Your right...an Mp3 player does help, but today at the gym they hand the Munsters playing on TV...it was an easy 30 minutes on the treadmill

fufu · 05-01-2006, 03:52 PM

great workout, very impressive.

Archangel · 05-01-2006, 03:54 PM

Great w/o and Awesome Pics my Friend!!!

Seanp156 · 05-01-2006, 07:39 PM

Thanks guys !

DeadBolt · 05-01-2006, 08:47 PM

Damn good work bro!! I see you nailed 285 on the deads! Good work! And killer squats....I envy you I can't squat for the life of me!

Seanp156 · 05-01-2006, 08:49 PM

Thanks DB, I was a little scared on the squats... When I was warming up with 165-205 I thought "Damn this feels heavy, wtf?" , but I focused really hard on 225 and up and it worked out !

DeadBolt · 05-02-2006, 08:49 AM

Quote:

Originally Posted by Seanp156

Thanks DB, I was a little scared on the squats... When I was warming up with 165-205 I thought "Damn this feels heavy, wtf?" , but I focused really hard on 225 and up and it worked out !

Yea some days it feels like a house on your shoulders heh! But other days you dont even feel the weight till you break parallel LOL.

Seanp156 · 05-02-2006, 10:20 AM

Quote:

Originally Posted by DeadBolt

Yea some days it feels like a house on your shoulders heh! But other days you dont even feel the weight till you break parallel LOL.

When I was bulking it always felt like that up to about 285.

Archangel · 05-02-2006, 04:51 PM

Rock n Roll my Friend, doing great!!! Can I have your abs???

Seanp156 · 05-02-2006, 06:49 PM

Quote:

Originally Posted by Archangel

Rock n Roll my Friend, doing great!!! Can I have your abs???

What abs?

You can only see the top two

Maybe genetically I only have a 2 pack and a "v"

Burner02 · 05-02-2006, 07:44 PM

looks alot better then my mini-keg....

Seanp156 · 05-03-2006, 02:07 PM

Grrr missed 215 again... I hate BB flat pressing... Though there are a lot of factors that could have caused me to miss it... Still recovering from being sick, calorie deficit, the rep before was slightly out of control etc...

Weight was 176 today... I think I'm going to start slowly increasing cals again until I get to about 3000 per day (which is about maintenance for me), then just sit there for about 5 months.

Flat BB Bench
45lbs x 8
96lbs x 6
135lbs x 3
155lbs x 1
175lbs x 1
195lbs x 1 (warmups to here)
215lbs x 0

I didn't want to stop after the miss, so I did this...

Suspended bench press
185lbs x 1 PB for suspended Took a decent amount of time to get up

VERY slow eccentric, fast concentric presses
155lbs x 5 reps

BB Bent Rows
45lbs x 10 reps
95lbs x 6 reps
115lbs x 4 reps (warmups to here)
135lbs x 3 sets x 10 reps (this is the most consistent I've gotten 135 for high reps, set wise)

Standing BB Press (left shoulder felt a little tight, so I took these easy... Was going to start with 115 for working sets, but I didn't)
45lbs x 8 reps
85lbs x 6 reps (warmups to here)
95lbs x 8 reps
105lbs x 5 reps

Lat Pulldowns
110lbs x 6 reps (warmup)
130lbs x 10 reps
130lbs x 8 reps
120lbs x 8 reps (lats were screaming at this point between these and BB rows)

Static BB DOH Holds
205lbs x 19 or 20 seconds
205lbs x 13 seconds

Farmer's walks
60's x down the aisle and back
60's x down the aisle and back

15 mins elliptical
~200 cals
1.46 miles
10/20 resistance
_|-|_|-|_ course

rotar cuff exercises/prehab

stretching

fufu · 05-03-2006, 02:20 PM

I see you did some static holds. Very good.

Seanp156 · 05-03-2006, 02:21 PM

I did them last week too =p

Burner02 · 05-03-2006, 02:34 PM

how long did itr take to do all that? heckuva workout!

Seanp156 · 05-03-2006, 02:52 PM

Quote:

Originally Posted by Burner02

how long did itr take to do all that? heckuva workout!

Not very long... I do the warmup sets pretty quickly, and most of the exercises only have 2-3 working sets...

fufu · 05-03-2006, 03:10 PM

Quote:

Originally Posted by Seanp156

I did them last week too =p

orly?

Archangel · 05-03-2006, 03:18 PM

Great w/o, I LOVE static holds!!! You'll HIt it next time, have faith!!!

Devlin · 05-03-2006, 05:12 PM

Fantastic workouts!!!!

I'm a fan of cardio, but have to have my mp3 player and a view of the weights so I can people watch

Seanp156 · 05-03-2006, 07:19 PM

Quote:

Originally Posted by fufu

orly?

Quote:

Originally Posted by Devlin

Fantastic workouts!!!!

I'm a fan of cardio, but have to have my mp3 player and a view of the weights so I can people watch

Thank ya miss, yeah I sometimes have somewhat a view of the weights, but watching people is boring to me unless they're A) Total retards, B) Really strong or C) A hot girl

Quote:

Originally Posted by Archangel

Great w/o, I LOVE static holds!!! You'll HIt it next time, have faith!!!

Thanks Arch. Yeah, I think I'll keep doing static holds for a while... I don't want to neglect my DOH grip, but I won't want my deads and rack deads to have crappy workouts because of my grip strength either. I'm not sure I'll go for a 1RM next time, I'll probably do something different... I probably should've done something different this week, but I thought I had it

. I felt really strong up to 195 too...

fufu · 05-03-2006, 07:42 PM

hahahah that gif is gold sweetness on a bun.

Archangel · 05-03-2006, 07:52 PM

Good Stuff!!!

Devlin · 05-03-2006, 07:57 PM

Quote:

Originally Posted by Seanp156

Thank ya miss, yeah I sometimes have somewhat a view of the weights, but watching people is boring to me unless they're A) Total retards, B) Really strong or C) A hot girl

I right with you except replace the hot girl with hot guy for me

**CowPimp** · 05-04-2006, 12:12 PM

Quote:

Originally Posted by Seanp156

BB Back Squats
45lbs x 6
135lbs x 6
165lbs x 4
185lbs x 2
205lbs x 2
225lbs x 2 - Ok, here's the deal... For some reason up to 205lbs felt very heavy, but once I got to 225lbs, I cranked up my MP3 player, and really focused thinking "This is easy, I've done it before, just keep my core and back tight... Doing this for 225 and 255 made them feel easier than my warmup sets

255lbs x 5 PB - New 5RM This used to be my 3RM back in the winter when I was 12-13lbs heavier

Happens to me ALL the time. When I did box squats the other day 295 felt heavy as shit. I got all angry and did some visualization. I focused on what I needed to do: "KEEP TIGHT; SPREAD THE FLOOR; FIRE YOUR GLUTES; PUSH YOUR HEAD BACK INTO YOUR TRAPS; EXPLOSE QUICKLY AND DON'T SLOW UP; etc." I got the next two attempts up pretty solidly. 1RMs, or really any heavy training for that matter, are a serious mental game.

Seanp156 · 05-04-2006, 12:16 PM

Heh yeah... Any advice on my benching CP? I'm not really sure what to do... There are a lot of options...

**CowPimp** · 05-04-2006, 12:17 PM

Quote:

Originally Posted by Seanp156

Heh yeah... Any advice on my benching CP? I'm not really sure what to do... There are a lot of options...

Where are you having trouble?

Seanp156 · 05-04-2006, 12:28 PM

3-4 inches up, same as last week... After I missed (215)this week, I did one suspended press with 185, and then 5 reps of really slow eccentric, and fast concentric with 155.

fufu · 05-04-2006, 02:27 PM

Quote:

Originally Posted by CowPimp

1RMs, or really any heavy training for that matter, are a serious mental game.

Very true.

05-01-2006, 11:01 AM	#1771
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	It helps if you have an mp3 player, I don't know what I'd do without it in the cardio room when they have soap operas on the TV's ... Heh, thank ya sir... I don't really want to go below 175. Anyway, off to the gym. My Journal

05-01-2006, 01:02 PM	#1772
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Squat Not a bad workout, especially for being half sick/frustrated with my job (though maybe that frustration helps a little ) Anyway... BB Back Squats 45lbs x 6 135lbs x 6 165lbs x 4 185lbs x 2 205lbs x 2 225lbs x 2 - Ok, here's the deal... For some reason up to 205lbs felt very heavy, but once I got to 225lbs, I cranked up my MP3 player, and really focused thinking "This is easy, I've done it before, just keep my core and back tight... Doing this for 225 and 255 made them feel easier than my warmup sets 255lbs x 5 PB - New 5RM This used to be my 3RM back in the winter when I was 12-13lbs heavier Glute/Ham Raise 25lbs x 8 reps PB 10lbs x 10 reps 10lbs x 10 reps Leg Press 180lbs x 6 reps 270lbs x 4 reps (warmups to here) 360lbs x 10 reps 360lbs x 8 reps Rack Deadlifts 135lbs x 8 reps 185lbs x 6 reps 225lbs x 4 reps 255lbs x 3 reps (warmups to here) 285lbs x 6 reps PB 275lbs x 6 reps Leg Raises BW x 3 sets x 10 reps stretch My Journal Last edited by Seanp156 : 05-01-2006 at 10:17 PM.

05-01-2006, 02:13 PM	#1773
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,348 Photos: 39	Nice work on those squats!! Your right...an Mp3 player does help, but today at the gym they hand the Munsters playing on TV...it was an easy 30 minutes on the treadmill My Journal!

05-01-2006, 03:52 PM	#1774
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	great workout, very impressive. fufu's 1337 Journal Your diet will set you free.

05-01-2006, 03:54 PM	#1775
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Great w/o and Awesome Pics my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-01-2006, 07:39 PM	#1776
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Thanks guys ! My Journal

05-01-2006, 08:47 PM	#1777
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,459	Damn good work bro!! I see you nailed 285 on the deads! Good work! And killer squats....I envy you I can't squat for the life of me! "Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Today I do what others will not so thats tomorrow I can do what others cannot!

05-01-2006, 08:49 PM	#1778
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Thanks DB, I was a little scared on the squats... When I was warming up with 165-205 I thought "Damn this feels heavy, wtf?" , but I focused really hard on 225 and up and it worked out ! My Journal Last edited by Seanp156 : 05-01-2006 at 10:18 PM.

05-02-2006, 04:51 PM	#1781
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Rock n Roll my Friend, doing great!!! Can I have your abs??? "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-02-2006, 07:44 PM	#1783
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	looks alot better then my mini-keg.... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

05-03-2006, 02:07 PM	#1784
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	ME Bench Grrr missed 215 again... I hate BB flat pressing... Though there are a lot of factors that could have caused me to miss it... Still recovering from being sick, calorie deficit, the rep before was slightly out of control etc... Weight was 176 today... I think I'm going to start slowly increasing cals again until I get to about 3000 per day (which is about maintenance for me), then just sit there for about 5 months. Flat BB Bench 45lbs x 8 96lbs x 6 135lbs x 3 155lbs x 1 175lbs x 1 195lbs x 1 (warmups to here) 215lbs x 0 I didn't want to stop after the miss, so I did this... Suspended bench press 185lbs x 1 PB for suspended Took a decent amount of time to get up VERY slow eccentric, fast concentric presses 155lbs x 5 reps BB Bent Rows 45lbs x 10 reps 95lbs x 6 reps 115lbs x 4 reps (warmups to here) 135lbs x 3 sets x 10 reps (this is the most consistent I've gotten 135 for high reps, set wise) Standing BB Press (left shoulder felt a little tight, so I took these easy... Was going to start with 115 for working sets, but I didn't) 45lbs x 8 reps 85lbs x 6 reps (warmups to here) 95lbs x 8 reps 105lbs x 5 reps Lat Pulldowns 110lbs x 6 reps (warmup) 130lbs x 10 reps 130lbs x 8 reps 120lbs x 8 reps (lats were screaming at this point between these and BB rows) Static BB DOH Holds 205lbs x 19 or 20 seconds 205lbs x 13 seconds Farmer's walks 60's x down the aisle and back 60's x down the aisle and back 15 mins elliptical ~200 cals 1.46 miles 10/20 resistance _\|-\|_\|-\|_ course rotar cuff exercises/prehab stretching My Journal

05-03-2006, 02:20 PM	#1785
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	I see you did some static holds. Very good. fufu's 1337 Journal Your diet will set you free.

05-03-2006, 02:21 PM	#1786
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I did them last week too =p My Journal

05-03-2006, 02:34 PM	#1787
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	how long did itr take to do all that? heckuva workout! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

05-03-2006, 03:18 PM	#1790
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Great w/o, I LOVE static holds!!! You'll HIt it next time, have faith!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-03-2006, 05:12 PM	#1791
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,302 Photos: 27	Fantastic workouts!!!! I'm a fan of cardio, but have to have my mp3 player and a view of the weights so I can people watch Time to get my life and body back Time to face the jury (and myself) Time to bring sexyback

05-03-2006, 07:42 PM	#1793
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	hahahah that gif is gold sweetness on a bun. fufu's 1337 Journal Your diet will set you free.

05-03-2006, 07:52 PM	#1794
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Good Stuff!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-04-2006, 12:16 PM	#1797
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	Heh yeah... Any advice on my benching CP? I'm not really sure what to do... There are a lot of options... My Journal

05-04-2006, 12:28 PM	#1799
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	3-4 inches up, same as last week... After I missed (215)this week, I did one suspended press with 185, and then 5 reps of really slow eccentric, and fast concentric with 155. My Journal

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